CrossFit Belleville – WOD

WarmUp

10 Russian Swings

10 Hollow Rocks

10 SDHP

30 Double Unders or 30 Single Unders

10 American Swings

10 Hollow Rocks

10 SDHP

30 Double or Single Unders

Strength/Skill

EMOM x14

*Curtis P (Heavy) x 4

*Sit ups x 14

Metcon

Metcon (AMRAP – Reps)

5 Rounds of 40s Work/20s Rest:

1a) KBS (53, 35)

1b) SDHP (53, 35)

1c) Assault Bike or Row

1d) Double Unders

1e) Hollow Rocks

*Score = total reps

L3: (45, 30)

L2: (35, 25) (Attempts)

L1: (35, 25 Russian Swings)

(Singles Unders)

Extra Credit

Banded Paloff Press: 3 x 10 ea.